More Recipes for Diabetics, the Weight Conscious, and Everybody Else

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Dr. Marcantel's recommended recipes for diabetics aren't just for diabetics. Healthy eating is for everyone, so whether you are watching your blood sugars, watching your weight, or just want to do your body a favor, here are some great ideas for eating. Dr. Marcantel is a naturopathic doctor in Mesa, Arizona, and serving Tempe, Chandler, Scottsdale, Gilbert, Apache Junction, Queen Creek, and the greater Phoenix area.

 

 

 

 

Crispy Turkey Salad

by Dr. Tina Marcantel

 

5 ounces thin sliced turkey                                    several chopped olives with pimentos

1 small sliced roma tomato                                    1/2 Asian pear chopped (very crispy and sweet)

1/4 cup chopped walnuts                                       1 tablespoon raspberry vinaigrette

 

Mix all ingredients and place on a bed of romaine lettuce.

 

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Why turkey? Many doctors and nutritionists (including Dr. Marcantel) recommend turkey as a good choice when you eat meat. Turkey has lots of good health benefits. Here's an excerpt from an article on "The World's Healthiest Foods" website: "Turkey is a very good source of protein. A four ounce serving provides 65.1% of the daily value for protein, along with 11.9% of the daily value for saturated fat, about half the amount of saturated fat found in red meat. The structure of the human body is built on protein. We use animal and plant sources of protein for our amino acids and rearrange the nitrogen to make the pattern of amino acids we require." Amino acids play a key role in making neurotransmitters that are naturally occurring chemicals within the brain that relay signals between the nerve cells and are required for proper brain and body function. They play a large part in our mental, emotional, and physical status. Turkey is also an excellent source of selenium, niacin, and vitamin B6--all important for maintaining a healthy system. To read the full article, visit the whfoods website, but don't forget to come back here when you've finished!

 

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Sumptuous Salsa

by Dr. Tina Marcantel

 

This one is packed full of fiber. It's high in protein and low in fat.

2 16-ounce cans black beans                                         1 teaspoon cumin powder

1 can whole kernel corn                                                1/4 cup lemon or lime juice (optional)

1 small chopped roma tomato                                       1 small red bell pepper chopped

1/2 red onion chopped finely

 

Combine and mix thoroughly. You can eat it right away, but if you let it sit overnight it will be even better! This is good as a topping on baked pork chops or chicken, or you can mix in some boiled shrimp or sliced turkey and make a meal of it. It also goes great with scrambled eggs, or mix it with ranch dressing for a great southwest flavored topping. Be creative and have fun with this versatile add-on!

 

 

                 Blood sugar balancing tip:

Eating a protein along with fruit helps keep the blood sugars balanced. When blood sugars spike and then drop it signals the body that it's hungry, so try to avoid those high sugar levels!

 

 

Apple Jello Delight

by Dr. Tina Marcantel

 

Here's a quick, easy, cool summer snack that contains apples for vitamins and fiber along with a protein (cottage cheese) and a healthy fat (walnuts) to help prevent a spike in blood sugars.

 

1 large box sugar-free lime Jello                                    1/2 cup chopped apples

1 cup hot water                                                           1/2 cup walnut pieces

1 large container low fat cottage cheese

        (I like Shamrock Farms)

 

Dissolve Jello in hot water. Blend Jello and cottage cheese in blender (you may have to add some low fat milk to blend it properly). Remove from blender and add chopped apples and walnuts. Let set in refrigerator until congealed.

 

Rosemary Peach Chicken Salad

by Dr. Tina Marcantel

 

8 ounces chopped cooked chicken breast                         2 tablespoons mayonnaise*

1 stalk chopped celery                                                  1 tablespoon fresh chopped rosemary

1/2 cup chopped fresh peach (or mango)                        a sprinkle of stevia to sweeten

2 tablespoons chopped walnuts

 

*I like Smart Balance mayonnaise because it contains flax oil, olive oil, and canola oil.

 

Mix all ingredients together well. This goes well with rye crackers with caraway seeds.

 

 

 

 

 

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